The dumbbell iron cross is a shoulder exercise that targets the deltoids by raising the arms out to the sides while holding dumbbells, forming a T shape with the body. It also engages the tricep and chest as secondary muscles.
Also Works
TricepsChest
How to Perform
1
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
2
Raise your arms out to the sides until they are parallel to the ground, forming a T shape with your body.
3
Pause for a moment, then slowly lower your arms back down to the starting position.
4
Repeat for the desired number of repetitions.
Pro Tips
•Keep a slight bend in your elbows throughout and resist the urge to lock them out, which protects the joint under the sustained lateral load.
•Raise both arms simultaneously at the same speed to build balanced shoulder strength and avoid compensating with one side.
•Control the lowering phase for 2-3 seconds to maximize time under tension on the lateral delts.
Common Mistakes
•Using momentum to swing the dumbbells up to parallel, which defeats the purpose of this strict lateral hold exercise.
•Shrugging the shoulders up during the hold, which shifts work from the lateral delts to the upper traps.
•Holding the T-position too long with weight that is too heavy, which can strain the rotator cuff muscles.